Hamstrings and Hamstring Muscles Overview

In your everyday life, you engage in several physical activities. These may range from walking to running. To perform these activities, you need flexible knee joints. You perform movement-related tasks and physical activities with the help of hamstring muscles.

Hamstrings are located on the backside of the knees. Whenever you sit or stretch, its muscles swing into action. The action of these muscles facilitates activities like stretching, sitting, walking, or running. Because hamstrings act as sitting bones and move with almost every movement of your body, they are prone to injuries. Therefore, you must focus on strengthening the hamstring muscles to protect them from injuries.

Generally, hamstrings develop stiffness or tightness when they are in use for a longer duration. In most cases, they become stiff or tight due to prolonged use in day-to-day activities. One way to significantly minimize the likelihood of picking up an injury to it is to do hamstring stretches daily. 

The Anatomy of Hamstrings

The hamstrings involve three muscles, namely Semitendinosus, semimembranosus, and biceps femoris. Tendons connect them with the pelvis, the lower leg, and the knee respectively. 

The Biceps femoris moves the joints at the knee and hip regions. The former help with the external rotation of the lower leg, whereas the latter facilitates the external rotation and the extension of the thigh. 

Semimembranosus and semitendinosus are similar in terms of their structure. Both are long muscles but the former is held more securely compared to the latter. Semimembranosus extends from the sitting bones to the shin bone. On the other hand, semitendinosus extends to the fascia of the leg. It is located internally with respect to the position of the sitting bone. 

Ways to Avoid Hamstring Injury

A tearing or popping sensation is the primary indicator of a hamstring injury. It typically surfaces in the form of an abrupt and sharp pain on the rear side of the thigh region. Sometimes tenderness or swelling may also occur due to it. Some injuries can be mild enough to recover within a few days or weeks. Serious cases of injury may necessitate surgery and crutches for a longer duration.

Preventing the possibility of a hamstring injury is better than going for its treatment. The best remedy for an injury to hamstring muscles is to perform stretching workouts daily. You can choose a hamstring stretch based on your comfort and convenience.

Performing the below-mentioned stretching workouts will help you keep the likelihood of a hamstring injury at bay.

Some Common Hamstring Injuries and Their Symptoms

Most hamstring injuries occur due to day-to-day activities. The majority of them can be treated with rest and medicines that reduce pain. A hamstring injury resulting from an external force in sports or other activities may necessitate surgery and rehabilitation. 

Some common symptoms of an injury to the muscles of hamstrings muscles include difficulty in movement, pain, stiffness, and swelling.

Seated Hamstring Stretch

This hamstring stretch is an effective workout to relax the hamstrings and relieve its muscles of pain. To perform this form of stretching, sit on the ground comfortably and extend one of the legs. While doing it, make certain that your back doesn’t curve. Try keeping it straight. Now, bend the other leg in a way that its sole is in contact with the mid-thigh of the leg that is straight. 

Extend your arm to reach the ankle of the straight leg. You will feel a stretch on the back of the thigh. For best results, hold each stretch for at least 30 seconds and try maximizing it up to 60 seconds. Repeating it 2-3 times daily is a must to achieve desired results.

Lying Down Hamstring Stretch

To perform this hamstring stretch, you must bend your knees while resting your body on the back. Put a mat to comfortably rest the body on the ground and fully stretch your legs. Now, rest the rear side of the right knee on your hands. Adjust the former on the latter in such a way that you can pull it (the right knee) toward the chest. As you do it, try straightening your knee. Keep doing it until you get the feel of a stretch.

Try to remain in this position for 30 seconds at least. For best results, perform two stretches daily.

Conclusion

If indulging in physical activities is a part and parcel of your daily schedule, you are at risk of developing hamstring pain or injury. Performing the two effective stretches listed above can help you avoid it. An issue with the body structure and posture can make it challenging for you to perform the stretches, especially in the initial stages. However, you will soon get used to them with regular practice. If necessary, do not hesitate to reach out to a physical therapist for help or guidance.